Metro fitness nov web

November 2015

Page 22

Sugar Free, Wheat Free, Stress Free! a healthy, easy, alternative to a low-carb diet

Page 18

Hormone Optimization how it can keep you going strong

Page 14

Alpha Spine and Wellness will help you UP YOUR GAME! THIS ISSUE’S COVER FEATURE

metrofitnessmag.com

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HEAD mast mastHEAD cover cover

publisher publisher

November 2015

kellyWALGAMOTTE kellyWALGAMOTTE Page 22

Sugar Free, Wheat Free, Stress Free! a healthy, easy,

editor editor

alternative to a low-carb diet

Page 18

lanaWALGAMOTTE lanaWALGAMOTTE

Hormone Optimization how it can keep you going strong

Page 14

marketing marketing

2015 2015

October October November

scotANTHONY scotANTHONY

NUMBER 10 volume6 volume6 NUMBER 10

account accountexecutive executive gregFLORIDI gregFLORIDI

chief chiefdesigner designer

page page66

dan SAUSE chrisTIBLIER chrisTIBLIER

Tid BITS Tid BITS

contributing contributingwriters writers mikeMILLS mikeMILLS melissaBRELAND melissaBRELAND larryMcEWEN larryMcEWEN garyDRAGON garyDRAGON kristieANDRES kristieANDRES travisMANNY travisMANNY kristenSMITH kristenSMITH

Metro Fitness is published monthly by Metro Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.

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supplementREVIEW supplementREVIEW

Alpha Spine and Wellness will help you UP YOUR GAME! THIS ISSUE’S COVER FEATURE

metrofitnessmag.com

The staff at Alpha Spine and Cover: Trainer’s Choice Cover: Trainer’s Choice Wellness.

Read more in our

by Liz Maddox

by Liz Maddox cover story on page 18.

Photos

by Kelly Walgamotte Page 14 Page 14

page page10 10

runnersCORNER runnersCORNER

Fat page page20 20Trans Pets Pets& &Your YourMedicine MedicineCabinet Cabinet by MarkWALGAMOTTE

by Dr.

by Dr. lizaLEDET, DVM lizaLEDET, DVM

page page12 12

spiritualFITNESS spiritualFITNESS

Health page page12 12 Pet Chiro Chiro Talk Talk

by Dr.

by Dr. by kristinSMITH kristinSMITH Dr. lizaLEDET, DVM

and Fundamentals Recovery page page22 22 Rest Running Running Fundamentals by TravisMANNEY by aaronPOTTS by aaronPOTTS

Spine and Wellness 4 page page17 17 Alpha Eggs EggsWhat’s What’s the the Difference Difference by LizMADDOX by krisGUNNARS by krisGUNNARS

Wheat Diet page page28 28The The TheSugar Bitter BitterFree Truth Truth About About Fructose Fructose 4 bybykrisGUNNARS krisGUNNARS

The Real Fountain of Youth page page18 18HRT: 99Fitness Fitness Myths Myths Exposed Exposed by VitalityNEWORLEANS by travisMANNY by travisMANNY

113 page page13

healthyEATS healthyEATS

NOTES INSPIRATIONAL INSPIRATIONALNOTES Inspiration Inspiration a profound a profound feeling that that precedes precedes change. change.

It’s It’s like like a window a window through through We cannotis ischange ourfeeling past.

We cannot change the fact that people which which wewe bebe able able toto see see the the life life wewe could could have. have.

It It can can give give usus the the ability ability toto will act inmay amay certain way.

We cannot change the inevitable.

The only

3 page page15 15 RACES area areaRACES

kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher Like LikeMetro MetroFitness Fitness Magazine Magazineon: on:

thing we that can dochanging is playourour onlife the one with string we have, and that isthink, our recognize recognize that changing life begins begins with changing changing the the way way wewe think, since since our our

attitude.

I create am convinced that life is 10% what happens to me and 90% thoughts thoughts create our our actions, actions, and and our our actions actions create create the the life life we we could could have. have.

The longer I live, the more I realize the impact of how I react to it. And so it is with you. We are in charge of our attitudes. mentcan Rev. Charles Swindoll thanfrom facts.

Itbelief isbelief more important than theatpast, ment can bebe aa powerful powerful and and joyful joyful feeling feeling wewe long long toto sustain. sustain.

For For others, others, it it may may come come from the the that that if if wewe can can succeed succeed at changing changing our our education, money, circumstances, failures, successes, habits, habits, wewe can can achieve achieve our our dreams—whether dreams—whether they they are are about about feeling feeling better, better, having having more more energy energy toto dodo things things with with our our loved loved ones, ones, oror even even just just Philippians 2:14-15 and what other people think, say, or do. It is more performing performing better better in in sports, sports, work work or or at at school. school.

Do all things without grumbling or questioning, that you may be important than appearance, giftedness, or skill.

Once Once you you are are inspired inspired toto change, change, the the key toto success success is blemish is in in taking taking small steps steps each each day.

And And when when you you find find yourself reaching reaching your your first goal, goal, you you blameless and innocent, children ofkey God without insmall the midst Itday. will make or break ayourself company, a church, afirst home. ofmay a want crooked and twisted among whom you shine as lights That may wanttotoslow slowdown downforforageneration, amoment momenttoto enjoy enjoywhat whatyou you have have accomplished. accomplished.

That is is because because one one of of life's life's greatest greatest pleasures pleasures is is in in achieving achieving The remarkable thing is we have a choice every day a a in the world. goal. goal.

ByBy taking taking the the time time toto simply simply experience experience joy, joy, you you may may discover discover the the source source ofof inspiration inspiration for for your your next next challenge! challenge!

- Author - Author Unknown Unknown regarding the attitude we will embrace for that day.

rivers, rivers, and and forests.

Immersing Immersing ourselves ourselves within within our our environenvironFor For some, some, inspiration inspiration comes comes from from experiencing experiencing a connection a connection toto nature—the nature—the oceans, oceans, attitude onforests. life.

Attitude, to me, is more important

God GodBless, Bless, Kelly KellyWalgamotte Walgamotte (985) (985)778-6171 778-6171• •metrofitness@live.com metrofitness@live.com

∙ November 2015

Read Readus usonline onlineat: at: www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com 55 October October2015 2015 www.metrofitnessmag.com

TID BITS EAT SALMON

EAT YOUR GREENS

Salmon is the most amazing fish. It is born in fresh water, spends a good portion of its life in the open sea, only to swim back hundreds of miles to return to its’ birthplace in order to spawn. So smart....that’s why salmon is considered a “brain food”. Avoid farmed fish as these are generally weaker fish that would not have that beautiful red color ( wild salmon’s red coloring is due to it’s consumption of krill) if not for the synthetic version of astaxanthin they are being fed. Salmon is prized for it’s exceptionally high content of omeg-3 fatty acids. Wild Alaskan salmon also tends to be one of the cleanest sources of fish, typically containing the lowest levels of heavy metals and pesticide residues. Eat salmon...your brain will thank you!

CHOCOLATE

What ‘s up with chocolate? Is it good for us or not? Chocolate or rather, cacoa beans have been called The Food of the God’s. Dark Chocolate made of 70 percent cocoa mass is delicious but also has multiple health benefits. Studies show that a certain class of polyphenols in cacoa possess powerful health-promoting properties that are effective in cancer protection. These polyphenols are much the same as those found in green tea, berries and onions. The intake of milk, however, will block the absorption of the polyphenols so avoid the milk when eating chocolate. Cacoa also contains a neurotransmitter called anandamide that promotes a positive outlook.

Wow! The beans are rich in magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese. Be aware of the high calorie count of chocolate and eat in moderation. Enjoy two squares (twenty grams total) of 70% (or higher) of dark chocolate daily for cancer prevention, energy and pleasure!

SWEET THOUGHTS ON HONEY

For those of us with a sweet tooth! A single bee, in its entire lifetime, will make on overage only 1/12 tsp of honey. Makes you think twice about eating too much of it, doesn’t it. On the other hand, honey is a source of riboflavin and vitamin B6. It also provides some iron and manganese. Darker honey such a buckwheat honey exerts significant antioxidant activity. It is also used topically as an antiseptic for ulcers, burns and wounds. Because honey can contain spores of Clostridum botulinum (the causative agent of botulism in infants), do not feed it to children under 12 months old.

WANT TO STARVE A COLD OR FLU?

Are you fighting off a cold or flu? Seems like everywhere you go, someone is likely to be coughing or sneezing! Studies have shown that people who consume concentrated forms of sugars such as glucose, fructose, sucrose, honey or fruit juices notice a reduced ability of their white blood cells to kill off bacteria. What does that mean? When you eat sugar, you have a lesser chance of fending off that cold or flu. By staying away for extra sugar you may be doing you self a big favor.

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∙ November 2015

Chlorophyll is considered liquid oxygen.

It is found in almost all plants and allows them to absorb energy from light through photosynthesis. It is a powerful blood builder, increases red blood cell production to filter oxygen through our cellular structures, strengthen our immune systems, improve circulation and cleanse toxins from our liver and digestive tract. This supercharges our health. Green foods are the main chlorophyll-rich foods, including spinach, asparagus, broccoli, kale, turnip greens and green peppers. Parsley contains so much chlorophyll that it just cleans the whole body. Grow your own and juice it with other vegetables to make a highly nutritious beverage. Another benefit to parsley is that it will leave your breath fresh, fresh, fresh!

Cilantro, also high in chlorophyll binds with heavy metals. Mercury is one such heavy metal, a harmful neurotoxin found in some fish and dental amalgam fillings. Cilantro binds to mercury and helps to remove it from our systems. Good news for most of us!

Unfortunately, there is a great portion of the population with a genetic aversion to cilantro, which causes it to taste like soap, (some even say crushed bugs!). Do you have that gene? No worries, there are plenty of other great superfood leafy greens that include: arugula, kale, chard, collard greens, endive, mache, mizuna, tat soi, spinach, dandelion, watercress, romaine, and purple kale. See below.

T OCT 2015:M&B 5.0 Final

10/6/15

11:07 AM

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MET FIT OCT 2015:M&

supplementREVIEW by: mikeMILLS

supplement R

The Holidays Have Arrived!!!

Have Your Cake, and Eat it too!

Have Your Cake, and Eat it too!

Have Your Cak

The holidays have arrived and with them all

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The havedeserts arrived,and andtreats with that them,are allloaded the desserts and treats that are loaded within empty cal- of dangerous.

Aspartame is used thousands theholidays sugar filled The holidays have ories and leave one with the feeling of being bloated.

This year, satisfy sugar cravingsarrived using all-nat-and w productsfilled as a substitute sugar, though con-tha with empty calories and leaves the feeling ofthe being sugar and treats ural, sugar-free sweeteners when preparing tasty holiday snacks!

With deserts so many to sugar substitutes sumers actually bloated.

Thisdays, yearitsatisfy cravings without betterleaves offsweeteners eating smaller available these can besugar difficult to choose the right one.would Many so-calledbe“natural” with empty calories and the fee cantheactually body more harm good and give diabetics a false sense of security. excessdo ofthe calories by using all than natural, sugar amounts of regular sugar.

Aspartame has bloated. This year satisfy sugarbeen crav Aspartame (NutraSweet) is one of the most used artificial sweeteners in the world today. It also free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term the excess calories by as using happens to be one of the most dangerous. Aspartame is used inof thousands of products a sub- all n free sweeteners when preparing t snacks!

With so many sugar substitutes available memory loss, gastric problems, and stitute for sugar, though consumers would actually be better off eating smaller amounts of neurological regular sugar. hasbebeen linkedtotochoose possible causes cancer, short term loss,sweetener gastric With so many sugar substitu theseAspartame days, it can difficult thesnacks! right for disorders.

Sucralose ismemory a artificial sold problems, and neurological disorders. Sucralose is an artificial sweetener sold under the brand name these days, it can difficult marketto cho one. Many so called “natural” sweeteners the brand namesbe Splenda can under Splenda . Though marketed as a “No calorie sweetener,” Splenda products that include. Though bulking one.

Many so called “natural” swe a “No calorie sweetener,” Splenda products actually do the body harm good and ed agents contain 12.4% themore calories of than the same volume ofassugar.

Although the “nutritional facts” actually do the body more harm label Splenda’saretail packaging that awhen single serving contains calories, each individthat also includezero bulking agents contain 12.4% the th giveondiabetics false sense ofstates security ual, tear-open package con- tains 3.31 calories.

Suchdiabetics labeling is approved in the U.S.sense because of se give a false a desert or beverage during the holidays. calories of the same volume of sugar. Although the thechoosing FDA’s regulations permit a product to be labeled as “zero calories” if the “food contains choosing a desert or beverage during Aspartame (NutraSweet) is oneamount of the customarily most “nutritional facts” label Splenda’s retail packless than five calories per reference consumed and peron labeled serving.”

Aspartame (NutraSweet) is one Because Splendasweeteners contains a inrelatively small amount of sucralose, littlea of which is metabolized, used artificial the world today.

It aging states that single serving contains zero

used artificial sweeteners in the wo

Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to read nutrition labels carefully to avoid ingesting harmful chemicals like Sucralose and Apsartame, and remember portion control is vital during the holidays.

With careful planning and preparation, one can truly have their cake and eat it too!

calories,all each individual,caloric tear-open package virtually of Splenda’s stitutecontains in most sugar-free recipes. content derives from the highly Stevia a unique plant native 3.31 calories. Such labeling is approved in theisU.S. fluffed dextrose or maltodextrin to the areas near the rain forests because the FDA’s regulations permit a product to be bulking agents that give Splenda of northeastern Paraguay. Stevia as Like “zeroother calories” if the “foodcontains containsglycosides less itslabeled volume. carbohywhich are drates, dextrose and maltodextrin compounds within the leaves that than 5 calories per reference amount customarily conhave 3.75 calories per gram. give them their sweet taste. Glysumed and per labeled serving.” Because Splenda Xylitol is all natural, found cosides are neither absorbed nor relatively small amount little incontains berries,afruit, vegetables, and of sucralose, assimilated, therefore there is no mushrooms, unlike aspartame insulin response, rendering stevia of which is metabolized, virtually all of Splenda’s or sucralose, which are artificial a zero on the glycemic index. In caloric content derives from the highly fluffed dexchemicals.

Xylitol resembles sugar contrast, Splenda has a glycemic or maltodextrin bulking agents give of Splenda introse consistency and taste, but has a that index 80 and sugar has a glycethird fewer calories and is a great mic index of 70, meaning Splenda its volume. Like other carbohydrates, dextrose and sugar alternative for diabetics. Xyli- spikes insulin levels more than have 3.75 calories per gram. tolmaltodextrin can be safely used as a sugar sub- sugar does! Stevia is safe for both Xylitol is all natural, not an artificial chemical like

aspartame, sucralose, and splenda. It can be found in berries, fruit, vegetables, and mushrooms. Xylitol resembles sugar in consistency and taste, but has a third fewer calories and is a great sugar alternative for diabetics. Xylitol can be safely used as a sugar substitute in most sugar-free recipes.

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to read nutrition labels carefully to avoid ingesting harmful chemicals like Sucralose and Apsartame, and remember portion control is vital during the holidays.

With careful planning and preparation, one can truly have their cake and eat it too!

Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.

diabetics and hypoglycemics and is a remarkable sweetener for any beverage. Stevia is also excellent for both cooking and baking.

When preparing holiday dishes, limit the amount of sugar being used and substitute with Xylitol and Stevia. They can both be found in local health food and vitamin stores. Make sure to read nutrition labels and avoid chemicals like sucralose and aspartame, and remember portion control is vital during the holidays. With careful planning and preparation, you can truly have your cake and eat it, too!

Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in

Health and Exercise Science is ACSM fromanthe University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Industry.

Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.

runnersCORNER

How to Training For a 5K runners CORNER runnersCORNER runnersCORNER Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself

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dragon’sCORNER JOINT HEALTH Pre-hab: Pre-surgical

robHOWELL

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really matter. It helps us to reflect on why we do

garyDRAGON

by: dr kristinSMITH

Most individuals are familiar with the thought of rehabilitation after surgery, but the idea of pre-surgical rehabilitation is gaining recognition. Often, there is a period of waiting involved prior to any surgery. This time is valuable, and it can be utilized to prepare the body for surgery and facilitate a better outcome after the surgical intervention.

When muscles, bones and joints are in optimum condition before the procedure, the impact of the inevitable muscle loss and joint stiffness is minimized post operatively. Essentially, the stronger a person is going into surgery, the better the chances of an easier and faster recovery after the surgery. Individuals who participate in a pre-surgical rehabilitation program tend to regain function and return to their daily lives faster than individuals who do not participate pre-surgical rehabilitation.

There's at inleast one thing physical, mental, It is common for the region is about to be operated on to be inflamed and weak. With a carefully planned exercise Dr.that Kristin tional, and spiritual fitness all have in commo routine, a physical therapist can help reduce inflammation and improve blood circulation to the affected area. This imSmith proves mobility and helpsLifeCare with pain relief.

This also movement and minimize compensafor patterns a well-timed getaway, a break, a cha Family Wellness & helps promote correctneed tory movements like leaning and uneven weight bearing. Improving health and fitness, and being in optimal physical health Chiropractic scenery, a vacation! As I (985) can go a long way towards the774-9303 facilitation of post-operative recovery.

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“Come to me burdened, and I w upon you and le and humble in hea Fitness Connection against my face, it is your souls. For 4426 Trenton LAcreating 70006 a pre-surgery rehabilitation plan, you will create By working with a physical therapist priorSt,toMetairie, surgery and very clear to me just (504)recovery.

885-7855 is light.” a strong foundation for rapid We will help you familiarize yourself with walking aides and other supportive

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fitnessconnection.net this break devices like crutches, walkers, or canes should they be needed. You will how discovermuch the importance of breathing, proper techniques and range of motion exercises that you’ll be doing after the surgery.

This will reduce was needed! Why? Time the stress and apprehension associated with discharge and facilitate independence. If you or someone you know is considering or time away doesinto ACTION! surgery, schedule a consultation with us. ‘Pre-hab’ is a great way to speedoff up rehab and get you BACK For success before and after surgery, call ACTION Physical Therapy & Sports Medicine at 985-641-2866. so many helpful things. It helps us to rest. It he

to get perspective. It helps us to focus or to re-

Some people might think this is a bad thing, and it can be – if it ends up impairing your workout performance. However, if it doesn’t, low blood sugar forces your body to draw on fat reserves because there is not enough glucose (blood sugar) to power your workout.

As was explained, fasted cardio is beneficial because of the state your metabolic environment is in. Those low blood sugar levels and low liver glycogen stores resulting from a night without eating forces your body to learn how to metabolize fat more efficiently. While anaerobic exercise uses glycogen/glucose for fuel, the point at which your body stops using fat and starts using glucose can be manipulated. Training on an empty stomach first thing in the morning is one of those ways.

sit on the beach listen-

These are some simple guidelines to follow with a pre-surgical rehabilitation program: ing to the roar of the * Start the program at least six weeks prior to the surgery. and feeling the * Start slowly. This is not the time to aggravate an existing issue or trigger waves a new one. * If you are physically fit, consider increasing your intensity, frequency, sea breeze blowing or duration as long as it doesn’t interfere with your current injury.

LOW BLOOD SUGAR

HIGHER GROWTH HORMONE LEVELS Your growth hormone (GH) levels will be higher while you are sleeping. All throughout the night your body is pulsing out GH. Come morning time, your levels will be lower, but they will be higher than at other times during the day.

Growth hormone and insulin are antagonists.

When one is high, the other is low. Since your insulin levels are low upon waking, your GH levels are higher. Growth hormone is highly catabolic to fat cells – it breaks down fat stores.

rehab

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This is one of those “one pot wonder” meals that your family will love while feeling very full and satisfied. This is a great high protein and high fiber meal. Barley is a very good nutritional substitution for white rice.

You can cook it ahead of time and store it in the refrigerator up to about a week. It does take a little while to cook so cooking it ahead of time is a great option. The lentils in this dish give it a creamy consistency and add to the protein and fiber of the meal.

To Make:

Heat a Dutch oven or large pot and add olive oil. Dust chicken breasts with Creole seasoning lightly brown in the oil, then remove. Next add the onion and bell pepper and saute’ for about two minutes. Add garlic and cook for about a minute. Then return the chicken and add water to the pot with a little salt. Put in the thyme, cumin, red pepper, and cracked pepper at this time. Cook covered for about 25-30 minutes on med-low heat. Take the chicken out of the pot and let cool for a few minutes in the fridge. While the chicken is cooling, add the cooked lentils and bar- ley; then shred the chicken and add to the pot. (Don’t worry if the chicken has some uncooked spots. When it goes back in the pot, it will finish cooking).

Bring back up to temp, then salt and pepper to taste. Enjoy!

Ingredients:

1 tbsp Olive oil 2lb-3lb whole chicken breasts with bone in but skinless 6-8 cups water (enough to cover the chicken) 2 1⁄2 cups cooked barley 1 medium onion diced 1 red bell pepper diced 1 1⁄2 cooked lentils (cooked in a separate pot) 2-3 cloves garlic pressed or diced 1⁄2 tsp red pepper flake (omit if you don’t want spicy at all) 1 tsp thyme 1 1/2 tsp cumin 1/8 cup chopped fresh cilantro Fresh ground pepper to taste Salt to taste

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PET health

Pets & Your Med

by: dr kristinSMITH

runnersCORNER runnersCORNER While there are many similarities by: dr kristinSMITH Healthy Pumpkin for Your Pets

by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net

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by Dr. Liza Ledet, DVM Dr. Kristin between dogs humans, tional, and spiritual fitness all have in common: thethere are significant differ Smith need for a well-timed getaway, a break, a change in With Thanksgiving right around the corner, you may be checking your cine Cabinet do, it stands to reason a vacation!

As I cookbook or family recipe for pumpkin pie. Did you know that your howscenery, they process certain drugs and medications. you will do what you do pet may benefit from pumpkin year round? Now, we don't mean a slice sit on the beach listen“Come to me, all you who are weary and Sometimes of pumpkin pie topped with whipped cream or the four week olding to the roar with much benefits! greater pasof the a person’s commitment to physical fitness has unexpected They are NOT small humans and some every day d signs like seizures and coma. burdened, and I will give you rest. sure Take my yoke motivate what we do; and reas T here's at least one thing physical, mental, emoems Halloween pumpkin, rather fresh, cooked, or canned pumpkin. A small I have a dear friend who has for years made he ate as healthy as possible and sion. And people who waves and feeling the Dr. Kristin upon you and learn from me, for I am gentleare so important to all areas We aggressively treated the puppy dietwith canfluhave many health benefits: tional, and spiritual fitness all have in common: theme to shame. hasblowing maintained a physical workout regimen that puts If life there a live their withis pasLee sea breeze es in amount of pumpkin in your pet's Maris Smith whatbe we do; and reas and humble in heart, and youmental, will find rest formotivate T here's at least one thing physical, emoids, charcoal to absorb any remaining drug, and we do not think twice about taking, can deadly Fitness Connection sion are the ones who race nearby he’s going to run it!

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As Iago he began noticing his times were slipping and he began gastric ulcers. He did have a mild increase in his that Pumpkin if you have a good reaso about it, is loaded with soluble fitnessconnection.net The high water content of how even for a what well-timed getaway, apains break, a change in vated to achieve great pets at might seem like a small dose. muchneed this break to have some unusual aches and in his joints.

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LifeCare Family Wellness & Chiropractic (985) 774-9303

Whether your goal is personal fitness, a sense of community Whether or your a pure goal sense is personal of accomplishment, fitness, a sense you of cancommunity find yourself or a pure sense of accomplishment, you can find yourself

at the finish line on race day. A 3.1-mile race is the perfect at the length finishtoline aimonfor race as aday. beginner.

A 3.1-mile Begin race by is setting the perfect attainable length goals to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to keep to you the motivated next level.and If you give train yourself correctly ample and time follow to move a good to eightthe next level. If you train correctly and follow a good eightto-10 week training program, running can lead to a lifetime to-10 of week training program, running can lead to a lifetime of fitness. fitness.

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It helps reflect why weyou dohopeficial TIPS FOR ADDING PUMPKIN TO YOUR PETS DIET: It helps us to see more clearly the things in life that ally speaking, words can't descri words of Christ have come true what we do.

Whether it's our call fitness or ourand life We instructed 1. Feed one tablespoon per meal for large dogs, 1-2 teaspoons Jeremiah 29:12 upon goals, meonand come pray ficial to me, and I will listen tohas you. beenthe this getaway fo really matter.

It Then helpsyouuswill to reflect why we do goals, it is so beneficial to examine the reasons that for small to medium dogs. This is a good starting amount Christ have come owner to call withtrue an what we do.

Whether it'sseek ourme fitness goals, or our Jeremiah 29:13 You will and find me when you life seek mewords with allofyour heart.”

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trays and and freeze. You can thaw a block as needed without the rest spoiling. Another option is to place a daily amount in a sandwich bag and freeze the bags. Thaw overnight in the robHOWELL fridge as needed - and you can cut off a corner of the bag robHOWELL and squeeze out portions as needed. This is easy and mess organic free! 3. Plain 100 percent pure canned or jarred garyDRAGON narian before givingAvoid your pet any medications eterinary pumpkin is best. pumpkin pie filling, as it has added garyDRAGON what were for that that specific pet.

If does have sugar, fat, not andprescribed preservatives can cause digestive issues. you find your pet ill after hours, there are 24 mg tablet As a reminder, please be cautious this holiday season when mmended hour emergency clinics in all metro areas and having pets around holiday foods and decorations. Before only a phone call away no matter where you live. trying any remedy, consult with your pet’s regular veterinarian.

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Mandeville Animal Hospital (985) 377-0800 www.mandevilleah.com info@mandevilleah.com info@mandevilleah.com (985)377=0800

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MandevilleMandeville Animal Hospital Animal Hospital a 200mg Ibuprofen 419 Girod Street 419 Girod Street Ibuprofen is not a pain reliever of choice fo Mandeville, Mandeville, LA 70448 LA 70448 T: (985)377-0800 T: (985)377-0800 dogs because there are Have Y designed options, howe F: (985)377-0805 F: (985)377-0805

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Area Races Schedule

November 14th Eden Isles Support Our Veterans 5K Run/Walk Eden Isles, Slidell

December 5th Freedom Run 1 mile & 5K 829 Baronne New Orleans, LA

November 14th Middendorf's Manchac Run/Walk 10 Mile/10K/5K

December 5th Celebration in the Oaks Run/Walk 2 Miles City Park, New Orleans, LA

http://business.estchamber.com/event Shirleyfrey21@yahoo.com

www.NOLArunning.com

November 14th YMCA Corporate Cup 5K, Kids' Half Mile City Park, New Orleans, LA http://www.runnotc.org

December 5th Q50 Races Duathlon 2 mile run, 10-mile bike and 2 mile run 50races.com

December 5th GOTR 5K Audubon Park, New Orleans, LA http://www.gotrnola.org

http://www.active.com

http://www.ccc10k.com

January 2nd, 2016 Q50 RACES RESOLUTION 2016 10 and 5 miles TRAIL COURSE Spillway, Norco, La http://www.q50races.com

Jan 17 Louisiana Marathon Full/Half/Quarter/5k/Kids Baton Rouge, LA http://www.thelouisianamarathon.com

Feb 28 Rock'n'Roll Marathon 10K, Half & Full Marathon New Orleans, LA http://www.runrocknroll.com

Dr. LeBlanc Cherish LeBlanc Amanda Bennett Carey Addison

Alpha Spine and Wellness

by Liz Maddox

Dr. Joshua LeBlanc of Slidell’s Alpha Spine and Wellness practices a hands-on approach to health care that includes patient examination, diagnosis, and treatment. Dr. LeBlanc has broad diagnostic skills and is trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary, and lifestyle counseling. “Treating the cause of your pain is far more important than simply treating the pain.”

14 ∙

∙ November 2015

There are so many misconceptions about chiropractic care.

Most people think of chiropractors treating neck and low back pain, but Dr. LeBlanc gets great results with many other injuries beyond the spine. By working on many over-use and sports injuries, Dr. LeBlanc is able to improve shoulders, hips, knees, an-kles, and even carpal tunnel. By creating individualized custom treatment plans, most muscular, bone, ligament or disc injury can be improved.

Dr. LeBlanc treats patients from newborns to patients in their mid 90’s right now, so age is never a deterrent from treatment.

All too often patients come to Dr. LeBlanc as a last resort after trying many other interventions. Dr. Le-Blanc works hand in hand with many medical doctors and surgeons in the area. His goal is to start with minimally invasive care to see if the injury can be cured without surgical or pharmaceutical interven-tions. Dr. LeBlanc can assess the damage with his exam, order x-rays or an MRI, treat the cause of the symptoms and then release the patient with maximal medical improvement.

All of this is covered by most insurance policies and referrals are not needed for treatment.

Dr. LeBlanc also understands limi-tations with his treatment protocols, and if there is no improvement in the first week or two, he refers out for additional imaging or assessment by the correct medical doctor for the given condition. Remem-ber that surgery should always be the last resort, not the first!

Dr. LeBlanc has been offering chiropractic and rehab care on the Northshore for over five years, but it wasn’t until about a year ago that he made the move to Slidell. The brand new office is lo-cated on Pontchartrain Blvd. It’s such a beautiful

Patient Testimonials TESTIMONIAL #01

Rhea Loney

MARATHON SUPERSTAR

“

I’ve been running ultra marathons since 2012.

Dr. LeBlanc has been able to keep me running, literally. With consistent treatment from him, I have been able to finish three 100 mile trail races, multiple 50 mile races, and many marathons.”

TESTIMONIAL #02

Carolyn Jacobs SOME CALL IT A COMEBACK

“

At 64 years old, I was making a comeback into the power lifting completions. 3 weeks prior to the meet, I had a low back injury. If it had not been for Dr. LeBlanc’s focused care leading up to the meet, I would not have been able to compete. I felt great at the time of the meet and even ended up breaking four state records!”

Alpha Spine and Wellness offers ProtiDiet. A diet program that takes away the pressure of meal preparation by including four meal replacements per day.

That’s 28 meals per week for only $60 a week, and if you mention this article, the startup fee will be waived until the end of the year.

space decorated with soothing colors and a warm and inviting atmosphere. The name of the clinic…Alpha Spine and Wellness... is a tribute to God’s influence in moving Dr. LeBlanc to the east side of the parish.

“I kept saying no to opening this office, but God kept saying yes!”

In addition to relief from pain and rehabilitation from injuries, Alpha Spine and Wellness offers nutrition and dietary services.

Carey Addison is the office manager and is very passionate about helping people achieve weight loss goals. As a certified trainer and a fitness coach, he has a pro-gram that is working wonders by helping people lose weight and keep it off. ProtiDiet is a program that takes away the pressure of meal preparation by including four meal replacements per day. That’s 28 meals per week and includes a weekly session to weigh, measure, and consult. And the best part about this program is the low price. It’s only $60 a week, and if you mention this article, they’ll waive the startup fee until the end of the year. When you’re tired of dieting with the same old rebound effect, come talk to Carey about this amazing program that works.

Dr. Joshua LeBlanc smiles when he tells me he wants to be the first person people think about when they are in pain! But in all seriousness, that’s exactly what the science of chiropractic medicine is all about: the first line of defense.

If you’re a person who thinks you can benefit from this personal, hands-on experience, then check out Alpha Spine and Wellness on Facebook or at the website AlphaSlidell.com. If you’re a business or an organization that is sponsoring a wellness day or an Employee Appreciation Day, give Dr. LeBlanc a call at 985-707-7747, or drop by the beautiful new offices at in Slidell.

t Alpha Spine and Wellness, we teach our patients how to perform special “blueprint” exercises A which can help strengthen and correct the irregularities in their body which may be causing pain.

Many of these corrective exercises can actually be performed in the comfort of your own home to help improve the effectiveness of your chiropractic care and spinal correction plan.

16 ∙

∙ November 2015

3648 Pontchartrain Blvd.

Slidell, LA 00000 (985) 707-7747

HRT:

Optimal hormone levels occur for most people in Optimal hormone levelsand occur most people in their mid-20’s and 30’s, mayfor continue for anoththeir andwith 30’s,a and may continue for another 15mid-20’s to 20 years subtle decline.

During this er 15 to 20 of years with a subtle decline. thisare same span time, fewer diseases arise.During Cancers same spanDiabetes, of time, fewer arise. fractures, Cancers are less likely. heart diseases disease, bone less likely. Diabetes, heart disease, bone fractures, infections, and so on, seems to pre-dominate before infections, and so on, seems to pre-dominate before and after these years as well. Beginning in our late and these years as well. begin Beginning in our late 20’s after to early 30’s, hormones a steady decline.

20’s early 30’s, hormones begin athe steady decline.

Mosttopeople do not usually notice effects of Most people do not usually notice the effects of these until we are in our early 40’s to early 50’s. As these until we are in our early 40’s to early 50’s. Asbethe hormonal communication declines, a person the hormonal communication declines, a person begins to age more rapidly. Your biological age is intigins to tied age more Your biological agesystem. is intimately to therapidly. health of your endocrine mately tied tointhe health of your endocrine system.

Any decline your hormone system has negative Any decline in your hormone system has negative consequences on your longevity by increasing your consequences on your longevity by increasing your likelihood of morbidity. likelihood of morbidity.

Therefore, a significant step toward controlling Therefore, a significant step toward aging lies in the ability to replenish andcontrolling adjust aging lies inThe the ability to replenish and adjust hormones. right balance of hormones helps hormones.

The right balance of hormones helps manage and maybe even slow the aging process, manage maybe balance even slow aging process, whereas and the wrong willthe certainly accelerate whereas the wrong balance will certainly accelerate it. The goal is to replenish hormone levels equivait.

The to replenish hormone lent to goal thoseisfound in a healthy 18-25levels year equivaold. The lent to those found in aapparent healthy 18-25 year old.theThe reason becomes more by answering reason becomes morewhen apparent by answering the following questions; do most cancers occur? following when do mostoccur? cancers occur?

When do questions; most serious infections When do When do most serious infections occur?

When do most medical problems occur? The answer is they most problems The answer they occurmedical more often in the occur? very young and theisold. occur often in the very young the old. to Mostly,more we are at our peek health in and our early-20’s Mostly, we are at our peek health in our early-20’s our late 30’s. However, it is not always just the lackto our late 30’s.

However, it isis not just thecause lack of certain hormones that the always fundamental of certain hormones that is the fundamental cause

The real fountain of youth Article Sourced by Vitality New Orleans

1901 Manhattan Blvd.

Building F Suite 202 Harvey LA 70058 (504) 309-4172 info@vitalityneworleans.com vitalityneworleans.com

ComingSoon!

Soon!

Coming 18 ∙∙ 18

of aging, but how hormones lose their ability to of aging, but how abilitybalance. to communicate withhormones each otherlose andtheir maintain communicate with eachreplacement other and maintain balance.

Fortunately, hormone therapy (HRT), Fortunately, hormone replacement therapy (HRT),a when clinically indicated, can potentially improve when clinically indicated, can potentially improve a person’s physical and mental status to that of a perperson’s physical and mental status one to that a person 10-20 years younger; provided alsoofmakes son 10-20 years younger; provided one also makes healthy nutrition choices, exercise appropriately and healthy nutrition choices, exercise appropriately and effectively manage responses to stress. effectively manage responses tonot stress.

Hormone optimization does result simply by Hormone optimization does not result simply by taking a prescription for hormones, but the greatest taking hormones, but the greatest benefitaisprescription by followingfora three step program.

The benefit is by following a three step program.

The first step is to balance the hormones that contribfirst step is to balancepain, the hormones that contribute to inflammation, excessive blood clotting, ute to inflammation, pain,hormones excessive blood clotting, cancer, and so on. These are called cancer, and so on.optimization These hormones are called eicosanoids.

This is achieved through eicosanoids.

Thisexercise, optimization is achieved through good nutrition, stress management and good nutrition, exercise, stress management and maintaining a healthy body composition these. The maintaining healthy body composition these. second ordera of priority is to enhance your ownThe second order of priority is to enhance your ownand natural production and secretion of hormones natural production and secretion of hormones improve sensitivity of their cellular hormone re-and improve sensitivity of their cellular hormone ceptors. This step also combines nutrition, lifere-style, ceptors.

This step also combines nutrition, life regular exercise, and stress management, along style, with regular exercise, and stress management, along with targeted nutritional supplementation. The third and targeted nutritional supplementation.

The third and final order of priority calls for prescribing hormone final order of priority calls for prescribing hormone replacement when clinically necessary. The goal of replacement when clinically necessary.

The (HRT) goal of prescription hormone replacement therapy prescription hormone replacement therapy (HRT) is to achieve hormone balance at youthful and safe is to achieve balance at youthful and safe optimal levelshormone for as long as possible, decreasing the optimal levels for as long When as possible, decreasing risk of overall morbidity. seeking HRT bethe risk of overall seeking certain to find morbidity. a qualified When medical doctorHRT who be is excertain to find a qualified medical doctor who is experienced in Age Management Medicine practices. perienced in Age Management Medicine practices.

our Publisher, Kelly Walgomotte, on his journey to achieve Join ourJoin Publisher, Kelly Walgomotte, on his journey to achieve health, health, and wellness, helpexperts of the experts at Vitality New Orleans. fitness, fitness, and wellness, with thewith helpthe of the at Vitality New Orleans.

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“You should alw ays consult w ith your v eterinarian before giv ing your pet anyhigh m edications hat blood w ere not prescribed for that specifichealthy pet. If eatyouing find have the cholesterolwand fats that clog arteries.

By starting habits your p et after hours, there are heart 24 hour emand ergency clinics in all m etro early, parents canillhelp their children avoid attacks strokes. areas and only a phone call aw ay no m atter w here you liv e.”

3 Steps Parents Can Take 1. MODEL HEALTHY EATING BEHAVIORS, MAKE good.

If your pet has been ill with persistent HEALTHY CHOICES AVAILABLE.

symptoms, it is best to bring your pet to your

fish, beans, whole grains, some breads, and some cereals. These foods can be fixed in fun them. ways that your children will enjoy.

Over-the-counter medications to NEVER give

Try new fruits, vegetables, bean, chicken and 3. LEARN THE CATEGORIES OF FOODS THAT ARE veterinarian. cats- Aspirin, Acetaminophen (Tylenol), other foods and recipes. Cook or prepare food toLIKELY TO HAVE TRANS FATS. Sometimes are Guard sicker against than how they Ibuprofen Peptobiscuits, Bismol, fried and more often asthey a family. fatigue • Fast (Advil, foods - Motrin), fried chicken, because a tired parent can rely too heavily on appear and immediate treatment may save your Kaopectate. fish sandwiches, French fries, fried apple, fast foods or highly processed foods. and other pet discomfort and save money.

This article is pie not desserts meant to diagnose or treat • Donuts, muffins matter...almost 2. Pounds LEARN HOW TO IDENTIFY all veterinary med- any animal or medical condition. Always consult • Crackers HIGH FAT AND TRANS FAT FOODS. ications are dosed based upon the patients your veterinarian before administering any med• Many cookies The U.S. Food and Drug Administration began weight. We must be very cautious especially in ication to your pet.icing, If your • Cake, cake & pet pie is having any perrequiring food labels to list trans fats in Janour tiniest pets.

Cats are even more sensitive to sistent symptoms, popcorn you should bring your pet to • Microwave uary 2006.

Trans fats are listed under the Fat • Canned biscuits category of especially the Nutrition Facts panel. certain drugs, medications like Many Tylenol your veterinarian's office.

• International and instant latte foods are now formulated to be trans free. and Ibuprofen and even one pill can be fat lethal coffee beverages which parents Naturally low fat foods are generally the best: because their bodies cannot process and handle are more likely to use fruits of all types, vegetables, chick- en, turkey,

Carbohydrate

Carbohydrate Loading Loading for Peak for Peak Performance

Performance by marisLEE

by marisLEE Why? and How? What?

PART III Why? and How? What?

Saturday,IICompetition Day! Finally the day PART

you have loaded all those carbs in your muscle glycogen is here!

Sorry forasthe suspensefuel by for making my last article at (Remember: Carbing up effectively least more than one part. The logistics requires of time and 1-2 gallons pureitfresh per day space and TMIofmade morewater reasonable to during break up the Wednesday through Friday load phase.) or segment such a very important and involved Upon awakening thegoal morning of Com-better. process!

Rememberinour is to perform petition (Saturday, in our example) a Now backDay to the text! ten minute brisk walk is recommended. This will “open up” the metabolism for that very Last time I left off by setting baseline parameters for carbohyimportant first meal. Within about twenty drate loading goals. During the Wednesday and Thursday load minutes after your walk would be a good phase, aim for 10 grams per pound of body weight. Example: 150time to start listening to your stomach. We pound athlete x 10 = 1500 grams during the first two days of basically let the stomach dictate the course of loading.

Again, this is only a baseline. Trust me, Iempty have seen this nutritional intake depending on how it is. parameter double.

I personally supervised and witnessed a 150My experience leads me to advise 40-100 pound athlete load density 3,000 grams of carbs during timeorframe. grams of low carbs (such as this grits That’s roughly 12,000 calories of carbs.

WOW!!! cream of rice or rice cakes) that are light and metabolism leads. in mind, I easily say just digestible. go where theDepending onWith the this startfacttime whatever an athlete comfortably tolerate in carb about consumpof the event youcanwant to have an intake tion Wednesday, say start.

1000 grams total, for the first load day.

1-2onhours before On Thursday, should aimon, for 50-75% of the previous load day, From the we first meal I recommend simple total.

Since weas had 1000dried grams fruit on Wednesday our total for carbs such fruit, and competition carb gels. simple tend to load curbcarbs Thursday should be The 500-750 grams carbs total. We should appetite andofallow that stored glycogen atthe 2-4-hour intervals 6-8 total intakes per day. from theuscarb loadand process kickisin andfor digesbrings to Friday Saturday.toFriday a day This supply your and muscle withSlow all its energy needs tion, assimilation, absorption. down the carbs and reinthroughout the event. troduce protein into the diet. Oh, by the way, as for protein The more you work with the carb intake on Wednesday and Thursday--you don’tload need proit—except cess, the more in tuned you will become with for pre-bedtime aminos (whole different article). We don’t want your body’s metabolic responses and energy carbs competing with protein for absorption during the load needs for competition and training. I recphase. ommend that you go through the carb load Proteins such as egg whites, amino acids, chicken or lean meat process 3-5 times a year at 4-8 week intervals. combined with fruits such as apple, cantaloupe, and raisins are This will allow periods of note taking and excellent choices of foods for Friday. The simple carbs through reflection as you compare notes on paramefruit will allow for quick energy and allow the body to keep the ters established from competition and trainstored glycogen from being used. ing logs. Carb loading done properly will give One more thing, DO NOT TRAIN ON WEDNESDAY, THURSyou that competitive edge and allow you the DAY, AND FRIDAY. Next time, I promisegoals. to focus in on Saturday potential to achieve personal loose ends! quote me (competition day) and tie up any Carb loading is serious business. Don’t It’s always a on that. good idea to enlist a friend or two or three to endeavor with you in the process. Two heads are better than one and there is strength in numbers. So have fun and keep on carbing!!!

Maris Lee

Fitness Connection Maris Lee

Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855

(504) 885-7855 fitnessconnection.net fitnessconnection.net

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